So you want to get in shape, but you have no gym membership and don’t know what to do. Ruh-roh…That’s fine, you don’t need one to get in great shape! You can work out anywhere, like me I can do a workout in my room. Because why not! Commercial gyms are tough places to work out there anyway: They’re home to a pushy salesman, intimidating jacked dudes grunting into a mirror and other members that aren’t very welcoming.Luckily, you can burn fat, build muscle, and get a great workout using just your body weight – no gym required and just following some helpful tips on how to lose weight beginners.
Cardio can actually be one of the least efficient methods of burning calories (which I explain below). Why not give bodyweight training a try and be more efficient with your time?We know starting with this stuff can be intimidating, which is why we’ve built a 7-level, no-gym required, bodyweight training system (with boss battles, workout plans.Errrrrrr.... but if you have potentials to do.you can do it.Today, however, you can get started with bodyweight circuit in the comfort of your own home: you’ll complete one exercise right after the other without stopping, you’re both building muscle and getting a cardiovascular workout.
What makes bodyweight circuits work so well? Every exercise involved utilizes multiple muscle groups, gets your heart rate pumping, and burns tons of calories.Essentially, circuit weight training, or circuit bodyweight training, burn more calories than interval training, and that, in turn, burns WAY more calories than steady cardio. When you strength train, you burn calories. Then, your body needs to spend hours and hours afterward rebuilding your muscles, which in turns burns even more calories (they call this the ‘afterburn effect).80-90% of our success or failure when it comes to getting in shape, might as well spend our time exercising being efficient and strong, right?
If you’re trying to lose weight, spending hours doing cardio on a treadmill is a really crappy, boring, inefficient use of your time.If you’re a busy person (and I know you are), why spend hours doing something when you can be MORE efficient and build a better physique with less time?Enter the beginner bodyweight workout.I’m going to take you through a basic workout today that can be completed in your house, apartment, out at a park, in your basement, on the moon, wherever.As always, make sure you are cleared by your personal physician for physical activity before attempting these exercises.
In a circuit routine, you’ll do each exercise in succession without a break in between (if you’re able). Once you’ve finished all exercises in the circuit, do it again.If you’re still able after the 2nd run through, go for a third.Because all of these exercises come one after another, you’re bound to get tired – and that’s okay! We all start somewhere.It’s better to stop and take a break than to do an exercise incorrectly.If you can’t do all three circuits without stopping, great! That gives you something to work towards.Before you start, don’t forget WARM UP – Never ever ever ever forget to warm up. Make sure to get your heart rate pumping and get your muscles warm or you’re just asking for injury.You can run in place, jump rope, do a few push-ups, pedal on a stationary bike, do some punches and kicks, jog up and down your stairs, and/or twist and swing your arms and legs to get them moving! Give it about 5 minutes, and don’t wear yourself out completely, but get your heart rate elevated and a little bit of sweat never hurt anybody.
After the warm-up, here is exactly what you need to do:20 bodyweight squats, 10 push ups, 20 walking lunges – 10 each leg, 10 dumbbell rows (using a gallon milk jug or another weight), 15-second plank and 30 jumping jacks.After you’ve completed your workout, do some stretches. All of your muscles have been contracted from lifting and need to be stretched back out and rebuilt.For either the body weight squats or lunges, if you can’t do them properly yet, it’s okay to put your hand on a support to keep your balance.For the body weight squats, think of it like sitting back in a chair. If you can sit down in a chair, and then stand immediately right back up without having to lean forward, you are in balance.For the lunges, keep your eyes ahead and your upper body completely vertical.I had a slight bend at times in the video due to trying to exercise and explain at the same time.I used a milk jug for my dumbbell, but you can use whatever is heavy enough for you. Find something that is challenging to lift 10 times in a row.
Do this routine 2-3 times a week, but never on consecutive days.You don’t build muscle when you’re exercising, you build muscle when you’re resting.Generally I like follow a pattern of strength training on one day, then 20 minutes of interval training on the next, then strength training, then interval training, and so on.Generally, I try not to do a strength training routine (of the same muscle groups) two days in a row, as your muscles need plenty of time to recover.Along with this routine, you need to make sure you’re eating properly!A good workout and crappy diet will not get you anywhere.
Lots of real foods (vegetables, protein, healthy fats). Eat natural, whole foods whenever possible, and leave the soda, candy, and junk food out of your system. Your diet is at least 80% of your success or failure. I’m not kidding when I say that. If you don’t develop a healthier relationship with food, no amount of exercise will get you there. Eat Healthy, No junk, increase your water intake, add workout.some more moves you can do in your daily routine. Thanks for reading up to this point – I hope you had a great time getting stronger and challenging yourself in a new way. Strength Training is one it makes literally every part of life better, will improve your physique, help you lose fat and build strength and muscle, and it can be done quickly, anywhere. Stick with it!, Do this routine a few times a week and note how much better you get at it. Nimra Saleem